Finding a comfortable position for your body to lay down.
Let your body sink into the floor.
You may need to shift and move a little to really allow your body to settle deeper into the ground.
Be comforted that at this time,
Right now,
Everything is okay.
Nothing else matters right now.
Everything is okay.
Nowhere to go.
Nothing to be doing.
Here to simply feel your body and listen.
Do not worry or become agitated.
If you do not hear everything I say,
It is natural to flow in and out of conscious hearing.
Know that the deepest part of you,
Your core self,
Is always listening.
Whatever you experience today,
This practice will still work.
There is no way to do this wrong.
Simply listen without trying too hard.
You are in a safe environment,
A protected space,
A held space.
Allow your body to really come into stillness and remain still for deep rest,
Deep nourishment.
Start to feel your natural breath,
Your breath flowing through you.
Allow your bones to become heavy.
Feel your bones heavy and sinking into the earth.
Now start to go deep inside,
Deep inside to notice this inner longing.
What is it that you really desire to feel?
You will create a sankalpa,
Which is an intention affirmation based on this.
A positive statement in the present tense as though it's already happening.
For example,
I flow through life with ease and peace.
I am relaxed.
So create your own intention,
Your sankalpa now.
That first thing that comes to mind is perfect and stated three times in your mind as though it is already happening.
Now,
I'm going to guide you through your body to relax body part by body part and just move from area to area without getting fixated on one particular spot.
Feel into your face.
Notice your jaw.
Become aware of sensation in your mouth.
Can you feel the roof of your mouth with your tongue?
Notice your teeth and your gums,
The inside of your right cheek,
Inside of your left cheek.
Sense taste in your mouth.
Now feel all of your mouth together as a whole.
Now feel your nose,
Your right nostril,
Your left nostril.
Feel your breath passing through both nostrils.
Bring an awareness to your ears,
The folds of the ears,
The ear canals and inner ears.
Aware of your ears hearing,
Receiving sound.
Now,
Feel your eyes as they're gently closed,
Your eyelids,
Eyelashes,
Surface of the eyes,
Centers of the eyes,
Behind the eyes.
Feel your eyes as radiant orbs of light and wisdom.
Now become aware of your forehead,
The crown of your head,
The whole of your head.
Notice moving to your throat,
Your neck,
Right shoulder,
Right arm,
Hand.
Feel into the right hand thumb,
First finger,
Second,
Third and fourth finger.
Feel the whole right hand alive with energy.
Aware of the right wrist,
Forearm,
Elbow,
Upper arm,
Shoulder.
Feel into your throat center.
Awareness left shoulder,
Arm,
Hand,
Awareness of left hand thumb,
First finger,
Second,
Third,
Fourth finger.
Your whole left hand radiant with life.
Awareness of your left wrist,
Forearm,
Elbow,
Upper arm,
Shoulder and throat center.
Feel your chest,
Your heart space,
Awareness through your ribs down to your abdomen,
Awareness of your shoulder blades,
The ribs on your back,
Your lower back and buttocks.
Become aware of your back as a whole.
Feel your right hip,
Right thigh,
Knee,
Right lower leg,
Ankle,
Top of your foot,
Sole of foot,
Right big toe and all of your toes.
Feel your whole right foot alive.
Move awareness back up to your abdomen and your navel center.
Now left hip,
Thigh,
Knee,
Left lower leg,
Ankle,
Top of the foot,
Sole,
Left big toe,
All of the toes.
Feel the left foot vibrant with energy.
Become aware now of the whole right side of your body.
Now the whole left side of your body.
Feel your back body,
The side of the body facing the ground.
Now feel your front body,
The side of the body facing the sky.
Now feel your right arm and your left leg together.
Right arm,
Left leg together.
Now feel your left arm and right leg together.
Left arm,
Right leg together.
Feel your whole body now.
That feeling of your whole body.
Become aware of your breath once again.
Feel it moving through you.
And remind yourself of your affirmation,
Your sankalpa.
And repeat it three times again as though it's already happening.
Good,
And then start to feel your body resting on the earth.
If you're wishing to drift off into sleep now,
You can just press pause,
Roll over,
Fall asleep.
Or if you're using this meditation,
Just to reset during the day,
It's time to gently come back and gently wiggle your fingers and toes.
Stretch your body in any way you like.
You gently come up,
Allow your eyes to open.
Coming back into your day,
Feeling connected and grounded within.
